It is low-carb, not strictly keto. Every meal is under 30 grams of net carbs per serving; some meals are well under. Check the per-recipe figures if you need to stay under 20.

How much should two people spend on groceries a week?

This low carb balanced week lands at $282, or $6.72 a serving, with real package sizes. That is the till, not a best-case spreadsheet.

Does a low-carb weekly meal plan come with a grocery list?

Yes. 57 items, sorted by aisle, sized for 2 of us. One shop. The list is on this page.

What do you eat on a low-carb weekly meal plan?

Microwave Cheesy Mushroom Egg Mug, Spicy Shrimp Egg-Fried Cauli Rice, Cumin Chicken with Zucchini & Carrot, Ham & Egg English Muffin, Strawberry Spinach Chicken Salad, plus 16 more. 21 meals, one list.

Low-carb weekly meal plan: a week of meals for $282 with grocery list

Balanced budget · 2 of us · Low carb

Eggs, fish, meat, cheese and greens, under 30g of carbs, and the budget already accounts for it costing a bit more.

This weekon budget

$282 for the week

Per serving: $6.72
Avg time: 17 min
Grocery list: 57 items

Meal BFF app

Make this week yours

Tell it about your kitchen and taste. It hands you the week and the list. Swap any meal.

The week

Why this week

A couple of nicer meals, a couple of cheap ones, nothing that makes you wince at checkout.

Two people is the sweet spot. Most things get used up, and leftovers make lunch.

Every meal comes in under 30 grams of net carbs per serving. Rice, pasta and potatoes are out; greens, eggs, fish and meat are in. It costs a bit more per serving, which the budget already accounts for.

The quickest meal is Microwave Cheesy Mushroom Egg Mug at 5 min and the slowest is Creamy Mushroom Chicken Thighs at 30 min. Across the week you get 7 different main proteins, around 31g of protein per serving, 21 meals in 30 minutes or under, and 0 that double up well if you want to cook once and eat twice.

Grocery list

Already written. Rounded to the packages you’d actually buy. One trip.

57 items · sorted by store section

Produce

Tempeh1.3 lb
Cherry tomatoes2.2 lb
Spinach1.8 lb
Bell peppers6
Zucchini6
Bok choy1.1 lb
Arugula11 oz
Mushrooms1.3 lb
Apples6
Strawberries14 oz
Green beans14 oz
Cauliflower1.3 lb
Lemons4
Tomatoes6
Avocados2
Baby potatoes1.7 lb
Lettuce1
Cucumber2
Limes4
Carrots2.2 lb
Scallions8
Red chili peppers4
Fresh basil1 oz
Fresh cilantro1 oz
Fresh parsley1 oz
Fresh ginger4 oz
Garlic1

Meat & seafood

Salmon fillets1.6 lb
Smoked salmon13 oz
Chicken breast2.9 lb
Sirloin steak16 oz
Raw jumbo shrimp14 oz
Rotisserie chicken1.3 lb
Chicken thighs2.2 lb
Sliced ham7 oz

Dairy & eggs

Eggs36
Cheddar14 oz
Parmesan5 oz
Feta7 oz
Butter9 oz
Greek yogurt1.1 lb
Goat cheese4 oz
Milk2.1 qt
Heavy cream10 fl oz
Almond milk1.1 qt

Bakery

English muffins6
Bread16

Pantry

Gochujang9 oz
Almonds7 oz
Chia seeds7 oz
Walnuts5 oz
Rice2.2 lb
Coconut milk (can)1
Olives5 oz

Frozen

Frozen shrimp1.3 lb
Frozen mixed berries1.1 lb
Frozen peas2 lb

Check your pantry

You probably have these already.

Olive oil
Balsamic vinegar
Sesame oil
Maple syrup
Bouillon cubes
Vegetable oil
Smoked paprika
Dried oregano
Ground cumin
Salt & pepper

Meal BFF app

Let Meal BFF tell you the week

A few answers. It comes back with what to eat and one grocery list. Like a friend, not a recipe book. Free, no account.

More weekly meal plans

Questions about this week

Is this keto?: It is low-carb, not strictly keto. Every meal is under 30 grams of net carbs per serving; some meals are well under. Check the per-recipe figures if you need to stay under 20.
How much should two people spend on groceries a week?: This low carb balanced week lands at $282, or $6.72 a serving, with real package sizes. That is the till, not a best-case spreadsheet.
Does a low-carb weekly meal plan come with a grocery list?: Yes. 57 items, sorted by aisle, sized for 2 of us. One shop. The list is on this page.
What do you eat on a low-carb weekly meal plan?: Microwave Cheesy Mushroom Egg Mug, Spicy Shrimp Egg-Fried Cauli Rice, Cumin Chicken with Zucchini & Carrot, Ham & Egg English Muffin, Strawberry Spinach Chicken Salad, plus 16 more. 21 meals, one list.